Are you looking to stay fit while stuck at home? In this article, you’ll learn how to effectively workout from the comfort of your own home. No gym membership required – just a desire to stay active and healthy. Let’s get started!
Quick facts: How To Do Workout At Home For Beginners
- ✅ Working out at home can reduce stress and anxiety levels (Harvard Health Publishing)
- ✅ Working out at home can be cheaper than going to the gym (U.S. News & World Report)
- ✅ Short bursts of high-intensity exercise can be as effective as long sessions of moderate intensity exercise (British Journal of Sports Medicine)
- ✅ Home workouts can be tailored to an individual’s specific fitness goals (American Council on Exercise)
- ✅ You don’t need any equipment to get a great workout (American College of Sports Medicine)
Working out at home can be a great way to save time and money, yet still get fit. It can also be a great option for starting a fitness routine if you’re feeling intimidated to workout in public spaces. When beginning your fitness journey, it can be a bit daunting to understand what kind of equipment you need for a successful home workout.
Let’s look at some equipment that is necessary for a good home workout:
Invest in a mat and a few dumbbells
In order to work out at home, investing in some basic equipment is key. A mat is essential for a comfortable workout, as it creates a barrier between you and the floor. Not only will this make your workouts more comfortable on your joints and muscles, but it also provides traction when doing certain exercises like planks or mountain climbers.
Furthermore, investing in a few sets of dumbbells is invaluable; they are light enough for beginners to use but come in multiple weights so that you can increase resistance as you progress.
Other pieces of equipment that’ll complete your home gym might include:
- An exercise ball
- Resistance bands
- A pull-up bar if possible.
Investing in quality equipment will ensure both your workouts and results are top-notch!
Look into a stability ball
Stability balls are a great way to add an effective yet low-impact workout to your home routine. Also known as yoga or exercise balls, these large round hollow spheres are made of durable vinyl and measure between 18 and 34 inches in diameter.
Stability ball exercises require you to use your balance and core muscles to remain stabilized throughout the movement, meaning that you get a two-for-one in muscle activation and toning. For beginners, using a stability ball can help you with form while doing basic exercises such as planks, crunches, pushups and bridges. It’s recommended that first time users select an appropriately sized stability ball to avoid injuries during workouts.
Consider a pull-up bar
An adjustable pull-up bar is one of the most versatile pieces of equipment you can add to your home gym. When attached to a doorway, it can provide an effective upper-body workout with just your body weight. Pull-ups are a great exercise for building strength and endurance in the muscles of your back, arms, and shoulders. You can also do chin-ups or leg raises to target different parts of your body.
Before purchasing a pull-up bar, make sure it has adjustable straps that will fit easily over any door frame and that it’s made from durable materials like steel or aluminum. Consider adding accessories like resistance bands or hand grips to increase the difficulty and versatility of your workouts as you progress in strength and skill level. With just a pull-up bar, you can do push-ups, dips, planks, burpees and more exercises for an intense full body workout routine at home without having to worry about access to weights or machines.
Doing a warm up before beginning any exercise routine is essential as it increases your heart rate and prepares your body for the workout. Warm ups can include stretching, walking, jogging, and low-intensity cardio exercises. This ensures that your body is warmed up enough before you move onto the more intense exercises.
Let’s look at some of the best warm-up exercises for home workouts:
Do a light cardio exercise
Doing a light cardio exercise should always be the first step when you are starting any home workout routine. This will help get your body and heart rate up to speed so that you can maximize the benefit of the other physical activities you will do. A 10-15 minute light jog or brisk walk is a great way to start your workout session. If you have access to stairs or a treadmill, even better!
You can incorporate some HIIT-style cardio for extra challenge as well. Try different combinations of jogging, walking, and running up and down stairs to keep it interesting. Work hard but don’t overdo it – your goal should be to get your heart rate up but not exhaust yourself completely.
Stretch your arms, legs, and neck
Stretching is an important part of any workout routine, as it helps relax and lengthen the muscles before and after your workout. When stretching at home, it’s important to focus on the upper body, arms, legs, and neck.
When you stretch your arms and legs, slowly move each limb in circles until you feel a slight pulling sensation in the muscle. For your neck, gently rotate your head from one side to the other to loosen up tightness. Be sure to hold each stretch for 20-30 seconds before switching sides or moving onto other stretches.
Taking time to stretch will ultimately help you move better when working out and prevent injury in the long run!
Do a few jumping jacks
Jumping jacks are a great way to warm up your body and get the blood flowing. To do them, stand with your feet together and arms by your side. Then, jump up while spreading your feet apart and clapping your hands above your head. Bring them back down to the starting position and repeat.
Make sure to use proper form when doing jumping jacks;
- keep knees slightly bent,
- land softly on the balls of your feet,
- don’t lock out elbows or knees, and
- keep shoulders relaxed.
This type of warm-up exercise not only increases body temperature but also works the core muscles for improved balance and coordination.
Strength training is a great way to stay fit at home. By building muscle, you will be able to burn more calories and increase your metabolism. With the right equipment and guidance, you can easily make strength training part of your home workout routine.
Let’s look at some tips to get started:
Choose a few exercises for each muscle group
For someone just starting out with strength training, it is best to start with a program that involves targeting multiple muscle groups. Working on the entire body allows you to build basic central strength, as well as to familiarize yourself with the different exercises available. It also allows you to lift heavier weights gradually over time, increasing strength and size.
When designing your workout plan, make sure to choose a few exercises for each muscle group. For example, if you are working on chest and shoulders, select two or three exercises that work those muscles together such as push-ups, chest presses and shoulder presses. This will give you enough variety and challenge in order to progress through your routine while preventing boredom from setting in. Make sure to include at least one isolation exercise for each muscle group that isolates the specific muscle fibers for more advanced growth potential.
Do 2-3 sets of 10-15 reps
When starting out with strength training, it is important to pick the right amount of sets and reps to do. Experts recommend doing 2-3 sets of 10-15 repetitions. With this method of strength training, each set should be completed with a 1 minute rest in between.
Each set should have a specific purpose and goal. For example:
- The first set can be used as a warmup to get the muscles ready and prepared for the actual work that comes afterwards.
- The second set should involve heavier weight and more concentration on form and technique.
- The third set serves as a finisher to define key muscular movements and exhaust the muscle group being worked.
Doing 2-3 sets of 10-15 reps for each exercise is an ideal way for beginners at strength training to progress gradually and safely towards their goals without putting too much strain on their bodies. It also allows them to keep track of their progress easily by monitoring how much weight they are lifting, how many reps they are able to complete, or just by feeling if they’re able to push harder than before each session.
Increase the weight as you get stronger
When weight training, it is important to increase the weight or resistance as you get stronger. This is also known as progressive overload, which is the process of gradually increasing the amount of weight you lift in order to continually challenge your muscles and help them grow.
As you do more reps with a heavier weight, your muscles are forced to work harder and become stronger. To achieve progressive overload, try increasing either the weight of the resistance, number of sets or repetitions performed each session.
- While gradually building up in strength over time, remember not to overdo it too quickly – take your time to avoid injuries.
- Furthermore, start off light until you build up strength and focus on good form when lifting heavier weights so that you can perform exercises safely and effectively.
Cardio is a great way to start your home workout journey as it strengthens the cardiovascular system, promotes weight loss, and boosts energy levels. While running outside or using the treadmill are popular options, there are plenty of other exercises that can be done at home to get your heart rate up.
Let’s take a look at some variations of cardio you can do from the comfort of your own home:
Choose a cardio exercise
Cardio exercises are a great way to get active and stay healthy at home. When it comes to choosing a cardio exercise for beginners, the most important thing is to pick something that you enjoy doing. If you don’t enjoy it, you won’t stick with it. That being said, some popular options for effective (and fun!) cardio exercises include:
- Jogging or running outside/on the treadmill
- Biking outdoors/on a stationary bike
- Swimming indoors
- Taking an aerobics or kickboxing class online
- Doing HIIT workouts at home
Whichever exercise you choose to do at home will work if you remain dedicated and consistent with it. Start with low intensity workouts and work your way up to more advanced ones as your body adapts and progresses through the routine. Remember—consistency is key!
Do a 20-30 minute session
Cardio is an incredibly important part of any fitness routine and can be done from the comfort of your own home. Doing a 20-30 minute session three to four times a week will help you to get into shape and improve your overall health.
When you are beginning, start with something simple like walking or jogging up and down stairs. As you progress, try using cardio machines like stationary bikes, rowing machines, treadmills and more.
You should aim for higher intensity exercise as this will burn more calories per session which in turn will help to speed up your results. This can be done by
- alternating between different speeds on the cardio machine
- combining different exercises such as running and jumping jacks
Make sure to keep track of how long it takes you to complete the session so that you can set goals for yourself each time.
Increase the intensity as you get fitter
As you begin exercising at home, your body may not be accustomed to working at a higher intensity. To increase the intensity of your workouts, start by working within a moderate range that is comfortable for you. As you become more fit and your body adapts to the workout routine, gradually increase the intensity of each exercise session.
For example, this could entail doing additional repetitions or sets or increasing resistance levels with weights or resistance bands. Cardiovascular exercises such as running, biking or even dancing can be intensified by changing the duration and speed of your workout. You can also challenge yourself by incorporating high-intensity intervals into your routine – these consist of brief bursts of intense exercise followed by an active recovery period to allow for recovery between sets before completing another high-intensity interval.
Cooling down after an intense workout is just as important as warming up. Cooling down allows your body to gradually return to its resting state. It is also beneficial in reducing the risk of cramping and lactic acid build-up within the muscles.
Let’s look at some tips on how to cool down properly:
Do a few stretches
Stretching helps to restore balance in the muscles, allowing them to work more efficiently and help you move better. It’s important to stretch after each workout so that you can warm down your body and reduce the risk of injury.
For beginners, there are a few simple stretches that are ideal for cooling down. These include:
- Standing quadriceps stretch
- Standing hamstring stretch
- Standing calf stretch
- Chest opener
- Shoulder squeeze stretches.
When stretching your arms forward, moved from shoulder height to waist height with your hands clasped together as if in prayer. Hold each of these stretches for up to 30 seconds before repeating on the other side. Make sure not to bounce during the stretching process as this can damage the muscle fibers and cause soreness.
Take a few deep breaths
Taking a few deep breaths after a workout is important to help your body relax and recover. After each exercise, take 3-5 deep breaths. Inhale deeply through your nose and exhale slowly out of your mouth. This will slow your heart rate, reduce muscle tension and stress, and provide your body with the oxygen it needs to begin the recovery process.
Not only that but taking those few moments to breathe can also help provide clarity and bring perspective to what you just accomplished. Taking a few deep breaths can be helpful for both physical and mental recovery post-workout.
Drink plenty of water
It’s important to stay hydrated during and after your workout. Drink plenty of water throughout your entire workout and post-workout cool down. Preferably, drink in small amounts between sets or while you’re stretching. This helps replenish lost fluids, prevents dehydration, and improves circulation. Try to avoid sugary sports drinks and energy drinks as they are often high in calories and sugar, which can add up quickly.
Rehydrating after a workout can help replace lost electrolytes such as sodium and potassium due to sweating. Electrolytes help your body’s cells produce energy, allow for proper muscle contraction and nerve impulse conduction, as well as regulate fluid balance in your body. If you find yourself becoming lightheaded or feeling faint during or after a workout then it could be an indication that you need more electrolytes!
If this is the case consider incorporating them into your diet through low-calorie sports drinks or foods containing electrolytes such as:
FAQs about: How To Do Workout At Home For Beginners
Q: What kind of exercises can I do at home?
A: You can do body weight exercises such as squats, push-ups, lunges, planks and crunches. You can also use resistance bands or weights to increase the intensity of your workouts.
Q: How often should I do my workouts?
A: It’s important to keep up with a regular workout routine. Aim to do 3-4 workouts per week with at least one rest day in between.
Q: What kind of warm-up should I do?
A: Before each workout, it’s important to warm up your body to avoid injury and prepare your muscles for exercise. A warm-up can include light cardio, dynamic stretching or a combination of both.